This is something I've saved from a pretty knowledgable guy in regards to nutrition that might be of some help. It's really broken down to help you understand at least the basics of nutrition. ;)

Dr. John M. Berardi has co-authored 2 new books, Gourmet Nutrition — an optimal eating manual complete with tricks, tips, strategies, and recipes for getting in your best shape ever and Scrawny to Brawny — a guide to building muscle mass the natural way.

GROCERY LIST*
7 large bags fresh spinach
3 large bags fresh carrots
2 pineapples, either fresh or precut
7 apples
7 plums (or oranges, pears, etc.)
4 bananas
7 potatoes/yams
1 bag of quinoa (ancient grains)
1 lemon
1 clove garlic
4 large red bell peppers
1 onion
1 lb walnuts

1 container non-stick cooking spray
1 box high fiber cereal
1 jar of pesto
1 box green tea
1 container apple cider vinegar
1 bottle flax oil
1 bottle extra virgin olive oil

7 lbs extra lean beef
3 packages of chicken or turkey sausage
7 containers egg whites
1 dozen omega 3 eggs
1/2 lb sliced cheese
2 large containers plain yogurt
1 bottle salmon oil/fish oil capsules

Eating over your maintenance level will add bodyweight but it is where these additional calories are coming from and how they are utilized which are the important things. A 'calorie' is a sum of the potential available energy contained within a food source. This is further broken down into carbs, proteins and fats.

Caloric Equivalents:

-one gram of protein = 4 calories
-one gram of carbs = 4 calories
-one gram of fat = 9 calories

When carbohydrates are in our body, they are being broken down and used as energy. When the body doesn't need to use the carbohydrates for energy, it stores them in the liver and in muscle tissue as glycogen. When the liver and muscle tissues are saturated, the excess is stored as fat. When your body needs a quick boost of energy, it converts glycogen into glucose (energy) but when it needs a prolonged burst of energy, it taps into your fat reserves.

It comes down to striking a balance between what your body requires and what your body utilises through everyday activity and/or physical exercise. In general, the addition of 500 calories per day over your maintenance level at a specified level of activity will result in an increase in bodyweight by one pound. If your level of activity increases, then your caloric intake will have to reflect this by also increasing. If your progress has slowed, then these would be your options:

·maintain your level of activity but increase your caloric intake
·decrease your level of activity and maintain your caloric intake

Your protein intake should be at a level of one gram per pound of lean body mass. Your fat intake should be under 60 grams per day. Carbs should primarily be complex with simple carbs, in the form of dextrose/maltodextrin, confined to pwo. Monitor your body fat percentage (BFP) as you bulk. Expect it to go up but if it starts getting out of control then make the necessary adjustments to your nutritional intake and/or increase the level of your activity.

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